09/25/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/25/2017

Yellowstone CrossFit – CrossFit

Warm-up

15 pvc pass throughs

10 L sits

2 rounds

5 front squats with barbell- 3 count down 3 count up each rep

2 rounds

Add weight on second round if possible

Weightlifting

Front Squat (5, 3, 4 X 2, 3, 5)

Work to a heavy for the day. As heavy as possible on the working back down sets as well.

Metcon

Metcon (Time)

1 rope climb

2 front squats #185/130

3 HSPUs

15 rounds
Front squats from floor

RX+

Legless Rope Climbs

Strict HSPUs

Accessory Work

30 flutter kicks (each leg)

15 DB curls – heavy as possible

3 rounds